Iron Skillet Spagheti

ingredients you will need

1 pound spaghetti 1-1/2 pound ground beef 1 minced large onion 2 tablespoons vegetable oil 1 large minced clove garlic 1-28 oz. can crushed tomatoes 2 teaspoons oregano 1/4 cup finely chopped fresh parsley 2 cups grated reduced fat cheddar cheese

Prepare pasta according to package directions; drain. Brown beef in large skillet, drain and set aside. Preheat oven to 350ºF. In skillet (iron content will be higher if iron skillet is used), sauté onion and garlic in oil. Return beef to skillet and add tomatoes, oregano and parsley. Simmer 10 minutes. Add pasta and 1 cup of cheese to simmering tomato mixture; stir. Cover mixture with remaining cheese. Bake for 30 minutes or until top is crispy.

Mac and Cheese for those with menopause

Marvelicious Mac and Cheese

2 1/2 cups fat free milk 2 cups uncooked elbow macaroni (7 ounces) 1 tblsp butter 3 tblsp all-purpose flour 3/4 tsp salt 1/2 tsp dry mustard 2 cups shredded reduced fat sharp cheddar cheese 1/2 cup shredded reduced fat sharp cheddar cheese (optional topping)

Preheat oven to 375°F. Cook macaroni according to package directions. Meanwhile, heat milk and butter in a medium saucepan over medium heat. Gradually whisk in flour, salt and dry mustard and simmer for 1 minute, whisking occasionally. Remove from heat; stir in 2 cups of cheese until melted. Add drained macaroni to saucepan and toss with cheese sauce. Transfer mixture to an 8- or 9-inch square baking dish. Bake uncovered in until hot and bubbly, about 20 minutes. Let stand 5 minutes before serving. VariationAdd some color, and some extra nutrition. Sauté some chopped red pepper and broccoli florets in the butter before adding the flour for a gourmet version of this comforting creation.Serves 6

Zesssty!

Zesty Ricotta Bake

1 pkg (16 oz.) corkscrew past 1 pkg (6 oz.) grated part-skim mozzarella cheese 1 pkg (10 oz.) frozen chopped spinach, thawed 2 eggs, beaten 15 1/2 oz. part-skim ricotta cheese 1 jar (14 oz.) prepared spaghetti sauce 2/3 cup parmesan cheese 1 tsp salt 1/2 tsp ground black pepper

Preheat oven to 375°F.

Cook past according to package directions; drain; reserve. Spray a 13 x 9 inch pan with cooking spray. In a colander, squeeze the spinach to remove as much liquid as possible. In a large bowl, put half of the grated mozzarella cheese. Add all other ingredients; stir well. Spoon into pan. Cover with foil and bake until hot, about 15 minutes. Remove foil. Sprinkle remaining mozzarella cheese on top. Bake until cheese melts, 5-10 minutes. Nutritional information per serving: Calcium: 455 mg; Fat: 12 grams; Calories: 423 Serves 8 Recipe From: www.WhyMilk.com

mmm....

Blackberry Smoothie

1 lt soy milk 3 tblsp sugar 250 g blackberries

Mix all ingredients (blackberries, sugar and soymilk) and sieve to remove the blackberry seeds. Serve the blackberry smoothie chilled.

Banana shakes- good for menopause

how to make a Banana Shake

1 litre soy milk 2 ripe bananas 3 oranges, squeezed 50 g white sugar 1/4 tsp salt (optional)

Combine all ingredients, except orange juice, and mix with a blender. Once smooth, add the orange juice.

Tropically delicious!

Fruity Skewers

ingredients

selection of brightly coloured fruit - rockmelon, kiwi, strawberries, pineapple, mango low fat yoghurt honey, optional

Thread wooden skewers with fruit, squeeze with fresh lemon and lime and serve with low fat yoghurt topped with honey

Sweetcorn Fritters with Tomato Salsa

Sweetcorn Fritters with Tomato Salsa

2 tblsp wholemeal flour 1 tblsp plain flour 3 tblsp milk pinch salt 1 tblsp of chopped parsley 1 egg separated 110gm/4oz tinned sweetcorn, drained 2 tsp oil for frying 2 medium ripe tomatoes, diced 2 tblsp fresh coriander/basil squeeze of lemon juice black pepper

Place flour and salt in a small basin and add egg yolk, placing the egg white in a separate bowl. Stir milk into the flour and mix thoroughly. Add the sweetcorn and leave for 30 mins in a cool place. Resting the batter allows the starch cells to swell giving a lighter fritter. Beat the egg white with a whisk until stiff and fluffy. Using a metal spoon, fold it gently into the sweetcorn batter. Meanwhile make the salsa but combining the diced tomato, lemon, coriander and black pepper. Heat oil in a shallow pan and add spoonfulls of the batter. After 3-4 minutes when the fritters are brown turn them over to cook the other side. Makes 5 - 6 medium fritters. Serves 2

Deliciously Sweet Menopause Recipe

Denver Chocolate Pudding Cake

Vegetable oil spray 1 cup all-purpose flour 3/4 cup sugar 2 tsp baking powder 3 tblsp acceptable margarine, melted 3 tblsp cocoa 1/2 cup skim milk1/2 teaspoon vanilla1/2 cup firmly packed brown sugar 1/2 cup sugar 1/4 cup cocoa 1 1/2 cups cold water or cold coffee

Preheat oven to 350°F. Lightly spray a 9-inch square baking pan with vegetable oil spray. In a large bowl, sift flour, 3/4 cup sugar and baking powder together.In a small bowl, combine margarine and 3 tablespoons cocoa. Add to dry ingredients.Beat in milk and vanilla.Pour into prepared pan.Sprinkle brown sugar, 1/2 cup sugar, and 1/4 cup cocoa over the top of the batter one at a time but do not mix. Pour water (or coffee) over the top. Bake 40 minutes.To serve, cut cake into 9 equal pieces. Invert each piece on to a dessert plate.Serves 9 Recipe From: The American Heart Association, Menopause

Broccoli Pancakes

INGREDIENTS
1large head broccoli1/4 cup coarsely chopped onion1/2 small hot chili pepper or 1 teaspoon chili paste1 large garlic clove, peeled and sliced1/4 cup vegetable oil2/3 cup whole wheat pastry flour1/8 teaspoon dried dill weed1 pinch salt1 large egg or 2 egg whites1/4 cup low-fat milkA sprinkling of paprikaMock Sour Cream:1 cup plain non-fat yogurt1 tablespoon freshly squeezed lime or lemon juice1/2 small onion or large shallot, finely chopped1/2 teaspoon Tabasco sauce, or to taste, Sprinkling of chopped fresh dill

Cut the florets off the head of the broccoli and separate them by cutting the large ones in half so they are all more or less the same size. You should have about 3 cups. Discard the stalks, or save them along with any remaining florets to use in soup or a vegetable stir-fry. Bring 1/2 cup water to a boil in a medium pan, then drop in the broccoli florets, cover, and let steam as they cook, for 3 minutes. Strain in a colander. Put the steamed broccoli, onions, chili and garlic in a food processor and pulse on and off to chop (do not puree the vegetables), or chop by hand. Transfer the chopped ingredients to a mixing bowl and stir in the oil, flour, dill, and salt. Add the egg or egg whites and milk and mix thoroughly with a wooden spoon. Smear the bottom of a large, nonstick skillet with 1/4 teaspoon of butter and set it over medium heat for about 1 minute. Drop tablespoons of the batter into the hot skillet, placing them far enough apart so that the pancakes don't touch, and cook over low to medium heat for about 1 minute. Turn the pancakes and cook the other side for 1 minute. Transfer them to a hot platter to keep warm while you continue making the rest until all the batter is used up. Mix all of the ingredients for the Mock Sour Cream together and spoon 1 teaspoonful on top of each pancake, then top with a sprinkle of paprika. Makes 20 1-inch pancakes - 2 per person.Recipe From: Frank Weil, MD

Menopause Recipe

Braised Red Cabbage

1 tablespoon extra-virgin olive oil1 large yellow onion, chopped2 large carrots, peeled and sliced1 large head red cabbage, cored and sliced 1/4-inch thick1 large green apple, peeled, cored, and diced3 large cloves garlic, pressed1 bay leaf1/4 teaspoon ground cloves1 1/2 cups dry red wine1/4 cup red wine vinegar2 tablespoons light-brown sugar1 cup peeled chestnuts (optional)Salt to taste

In a large pot, heat the olive oil. Add the onion and carrots and sauté over medium heat until onion is translucent. Add the cabbage and apple and mix well, then add salt to taste, the garlic, the bay leaf, cloves, wine, vinegar and sugar. Bring to a low boil, cover, and cook for about 1 hour. Remove bay leaf and correct seasoning to taste. You may also add the peeled chestnuts to cook in the braising liquid.Recipe From: Frank Weil, MD

Italian Beans and Greens

Italian Beans and Greens

This basic recipe is fast, nutritious, and works with all kinds of vegetables. We enjoy it made with white beans, cooked until they're falling apart, and served over firmly cooked pasta. It's also great on brown rice and with other kinds of beans. Add more water, and it becomes a flavorful soup that goes well with whole grain bread.4 large cloves of garlic, thinly sliced3 Tablespoons extra virgin olive oilhot pepper flakes1 can or 2 cups well cooked beans1-2 pounds of chopped vegetables such as rapini, Swiss chard, spinach, broccoli, kale, escarole, or zucchini salt and pepper to taste, grated Romano cheese

Sauté sliced garlic and hot pepper in oil under low heat until the garlic starts to brown. Add 1 can (without preservatives) or 2 cups of softly cooked beans including the liquid. I usually use cannolini or great northern beans, but lentils or any other beans work well. Add chopped vegetables and simmer until they're cooked but still firm. Add salt and pepper. If you want to serve this over pasta or rice, add just enough water to make a thick gravy broth. If you want to serve as a soup, add more water. Drizzle a little extra virgin olive oil on the top of each bowl and serve with grated Romano or Parmesan cheese.Recipe From: Elaine Mansfield

Bean Burgers

Garbanzo Bean Burgers

3 cups cooked or 2 15 ounce cans drained garbanzo beans 1 lb tofu 2 eggs or 3 egg whites 1 tablespoon olive oil 1 large chopped onion 3 cloves finely chopped garlic 1 large thinly chopped red bell pepper 4-6 tablespoons tomato paste 1/2 - 1 teaspoon ground cumin 2 tablespoons chopped parsley salt, pepper, and a pinch of cayenne (optional) 1/2 cup or more of whole wheat bread crumbs or oatmeal flakes ground paprika

Heat the oil and saute onion and garlic, adding chopped red pepper at the end so it doesn't overcook. Stir in tomato paste, cumin, and parsley and simmer a few minutes. Drain garbanzo beans and mash them in a food processor, blender, or with a potato masher. Blend eggs and tofu and add mix to mashed or pureed beans. Add sauted vegetable mix and bread crumbs (or oatmeal). Add salt, pepper, and cayenne to taste. Canned beans are often salty, so rinse them first and you still might not need to add salt. Mix well and refrigerate in a covered container for a few hours. Make into large patties with your hands (if too wet to make into patties, add more oatmeal or breadcrumbs so you have a wet but workable consistency). Place on a lightly oiled baking sheet and sprinkle paprika on top to promote browning. Bake at 400 degrees for 30-40 minutes or until firm and browned, flipping them after 20 minutes so both sides are browned. Makes 8-12 patties. Serve as burgers on whole wheat buns with condiments you enjoy such as sliced tomatoes or onions, maybe ketchup. Or serve plain with baked winter squash or sweet potatoes.Recipe From: Elaine Mansfield